3/2/17 – One More Chance!

ted step up


One more day to sign up for this Friday’s Friday Night Lights event!  Sycamore Brewery will be here, and so will all of your gym friends :)

We’ve had some people tell us that they are too intimidated to participate, just to reiterate, this is a FUN experience.  You get a good workout in, you get to know some other people from the gym, etc.  If you can’t do the workout that is announced there will be a scaled version (and a scaled scaled version if needed!) so everyone can participate.  Don’t take our word for it, new CFSE member Kristen Smith participated in last week’s and had this to say: “I’m so glad I decided to participate in Friday Night Lights last week.  I was really nervous when I first arrived and started watching the heats, but then I realized how motivating and encouraging everyone was! I didn’t think I would come close to finishing the workout within the time cap, but ended up having a couple minutes to spare! I had a lot of fun cheering on the other members and hanging out with everyone afterwards. I’ll definitely sign up again!”

Sign up on the sheet on the front desk if you’d like to participate!

CrossFit All Levels

5 Rounds for Time

20 Deadlifts

30 HR Pushups

400m Run


A. Strict Press – 4×5.5.5, rest :30/2:30

B1. COS Lat Pulldown @31X3 – 4×10

B2. Strict K2E @31X3 – 4×5

C. Back Rack Lunges – 4×5 each leg (heavy across)


2x800m Run (start at jog & increase speed every 100m), 4:00 rest